Dumbbell Hammer Curls

Curling movements are great for building muscle on your biceps and forearms. The purpose of curls is to buil, shape and define the biceps muscles, so if you want arms that bulge from your sleeves then you better add a curling movement to your home workout.

This exercise can be done seated or standing. The seated version helps limit the amount of body movement you do making the exercise harder and you will find that you cannot lift as much weight.

The below video demonstrates how to do this exercise. You can also do this with a barbell.

Instructions

1. Sitting on a flat bench or standing, hold a dumbbell in each hand with your arms down by your sides with the palms facing your thighs.
   
2. keeping your palms facing your thighs curl the weights up as far as they will go.
   
3. You should aim to keep your elbows still.
   
4. Once at the top of the movement, squeeze and contract your biceps.
   
5. Slowly lower the weights all the way down.

Some people do this movement and stop just short of the top or of the bottom. It is important to get the full stretch from this exercise and complete it through a full range of motion.

Back From Hammer Curls to Workout Exercises

Back From Hammer Curls to Home Workout Success